Analysis of Dietary Report
Human diet has many components called nutrients all which are essential for the body
metabolic processes. Diet is important for the body because it provides the energy required for
physical activity. From my dietary report based on 2600 calories allowance, my nutrient intake is
as follows. Out of the target 2600 calories, I consume an average of 1507 which is under
consumption. Out of the target 56g of proteins, I consume 62g which is fine. I consume 172g of
carbohydrates which is more than the target 130g, and that is also okay. Out of the 38g target of
dietary fiber, I take an average of 7g which is under consumption. I consume an average of 39g
of added sugars which is okay because the target should be less than 65g. Of between 20% and
35% calories of target total fat, I consume 38% calories which represent over-consumption. My
consumption of average saturated fat stands at 14% calories which is more than the target less
than 10%. My consumption of linoleic acid on average at 10g which is 7g less than the target
17g. On average, I consume 6% α-Linolenic Acid (% Calories) which is okay because the target
should be between 0.6% and 1.2%. My cholesterol ingestion stands at the average of 345mg
which is more than the target less than 300mg. Other nutrients do not have a target limit, and
therefore any consumption is just okay. Those without target limit include total sugar which I
consume 62g on average, polyunsaturated fat which I consume 7% calories, monounsaturated fat
which I consume 12% calories, omega 3-EPA which I consume 8mg, and omega 3-DHA which I
The other group is minerals. For calcium, I consume a daily average of 621mg which is
lower than the target 1000mg. I consume 1667mg of potassium which is less than 4700mg of
average target daily consumption. My consumption of sodium stands at 2195mg average daily
which is within the target range of less than 2300mg. Out of the target 900 µg of copper, I
consume 723 µg which represents under consumption. I consume of 11mg of iron which is
above 8mg but then okay. Magnesium consumption stands at 165mg which is less than the target
400mg. Phosphorus consumption stands at 899mg which is above 700mg but okay. Selenium
consumption stands at 90 µg above target 55 µg. Lastly, zinc consumption is 8mg, less than the
target 11 mg.
The last class is the vitamins. Average consumption of vitamins is as follows. Vitamin A,
consumption is 497 µg RAE out of the target 900 µg RAE. Vitamin B6 is 1.7mg above target
1.3mg. Vitamin B12 is 4.0 µg of the target 2.4 µg. For vitamin C, the consumption is 60 mg of
the target 90 mg. For vitamin D, my consumption is four µg out of the target 15 µg. Vitamin E 6
mg AT of the target 15 mg AT. Vitamin K consumption is 28 µg out of the target 120 µg.
Consumption of Folate, Thiamin, Riboflavin, Niacin, and Choline are 426 µg DFE, 1.4 mg, 1.5
mg, 19 mg and 246 mg respectively. Their respective targets are 400 µg DFE, 1.2 mg, 1.3 mg, 16
mg and 550 mg.
One needs calories for survival because human body functions are all depended on the
energy content of the body. Without the calories, the body will not function, with an insufficient
amount the body functions will be slower than normal (healthstatus). For that reason, one needs
to consume just the sufficient amount. Too high or too low consumption of calories eventually
results in health complications. My average daily consumptions stand at 1507 calories which is
under consumption because my target is 2600 calories. One risk I am likely to face is catabolism
which will lead to reduced muscle mass as the muscles are eaten up by the body to keep vital
organs functioning (healthstatus). Very low caloric intake also may lead to dysfunctioning of
various vital body organs. I also risk becoming sluggish, highly irritable and nutritionally
deficient. To reverse my situation, I need to increase my intake of foods and drinks with calories
including fats, proteins, and carbohydrates.
Proteins, as seen above, are one of the major sources of calories and thus aid the body
metabolism. Proteins account for between 10% and 20% of our body calories (Nutristrategy).
Proteins in addition to providing calories, help in forming red blood cells and help the body resist
infection by helping the antibodies function correctly. Moreover, they regulate enzymes and
hormones, repair body tissues and aid growth (Nutristrategy). My average daily intake of 62g is
okay because the target is 56g. I should maintain the level or even increase it because under
ingestion of protein may lead to catabolism, increased preference of diseases and retarded
growth. Increased ingestion of proteins is more important to the body than harmful especially for
growth and increasing the body metabolism and also preventing the heightened rate of aging.
There are many sources of proteins, but the main ones include meat, milk, and eggs.
They constitute between 50% and 60% of all the daily calories in the body making them
the greatest source of energy (Nutristrategy). Failure to consume sufficient carbohydrates may
lead to slow body metabolism and catabolism which will result to sluggishness, weakening of the
body and wearing out of muscle as the body uses muscle tissues for energy to keep vital organs
of the body functioning. At a daily average of 172g, I am ok because the daily target is 130g. I
should maintain this level because underconsumption is harmful because it leads to fatigue,
headaches, bad breath, muscle cramps among others. Too much is also harmful as it may result
in obesity (Nutristrategy).
Dietary fiber takes two forms; the soluble and insoluble dietary fiber. Soluble dietary
fiber inhibits fat and cholesterol digestion thereby lowering the blood cholesterol. In diabetic
people, it helps control blood sugar (Nutristrategy). Insoluble fiber helps prevent constipation,
diverticulosis, and hemorrhoids. Since my fiber ingestion stands at 7g which is lower than the
38g target level, am more likely to suffer from constipation, high blood cholesterol, hemorrhoids,
and diverticulosis. To avoid these complications, therefore, I need to increase consumption of
foods rich in dietary fiber including bran, potatoes, celery, wheat germ, some fruits among
My consumption of added sugars stands at 39g which is okay because the target is less
than 65g. Added sugars are good for the body because they had calories. One should be careful
when consuming them because the excess of them may lead to obesity and the research has
shown that majority of those who consume them do not compensate for them by eating less.
Total fats (saturated, polyunsaturated and monounsaturated)
Fats are important in the body since they maintain the temperature of the body, and
protect other body organs and tissues. Moreover, they carry fat-soluble vitamins A, D, E and K.
Saturated fat increases blood cholesterol, polyunsaturated fat lowers cholesterol in the blood and
monounsaturated fat lowers the “bad” cholesterol (LDH) (Nutristrategy). My ingestion of total
fat is 38% which is beyond the target level of between 20-35% calories. My saturated fat stands
at 14% which is over the target level of less than 10% calories. Having this high level of
saturated fat means that my blood cholesterol level is high which put me at an increased risk of
heart disease and stroke (Nutristrategy). For that reason, therefore, there is an increased for me to
cut the total fat especially the saturated fat. Since fat is readily stored in the body, I need to burn
more calories to prevent carbohydrates and proteins from being converted into fat to reduce my
fat level. Increased physical activity can help realize such.
Linoleic Acid and alpha-linolenic acids, Omega 3 – EPA and Omega 3 - DHA
These are important as they contribute to the formation of hormones and cell membranes.
Besides, they provide the cells with energy (Roizman). Unsaturated omega-6 fatty acid, a form
of linoleic acid, aids in the better functioning of the brain, growth of hair and skin, reproductive
health and bone density and energy production. If one takes a diet with between 5% and 10%
calories of these acids, they are at a reduced risk of suffering heart diseases. My consumption of
linoleic acids is 6% calories which well within the 5-10% calories target(Roizman). The
implication is that I am at a reduced risk of heart diseases. Since these fatty acids are not
synthesized in the body, there is no likely harm if they are more than the target.
Cholesterol stored in adrenal glands, testes and ovary are converted into steroid hormones
which help the body function properly (Nutristrategy). One should, however, be wary of their
blood cholesterol because levels of cholesterol which exceed 300mg are associated with
atherosclerosis which causes heart diseases and heart attacks. LDLs form of cholesterol deposit